WOD Explorer

3 Sets 2:00 On / :30 Off Set 1 21 Front Squats  + max. Burpee over Bar Set 2 15 Thruster + max. Burpee over Bar Set 3 9 Cluster + max. Burpee over Bar Rx: Barbell 50kg Scaled: Barbell 40/25kg falls es Probleme mit dem eintragen von Reps in der App gibt - zählen wir diese!

Wod 3. Skills. Vores berømte pointchaser. 6 runder 'på tid', med en remain time, så timecap er 10 minutter. Buyin i hver runde: 8 t2b. 8 Sync. KB Thrusters.  Mænd: 20/16 kg. Kvinder: 12/12. Runde 1:12 skills på væggen. Runde 2: 12 skills i baren. Runde 3: 12 skills på væggen. Runde 4: 12 skills i baren. Runde 5: 12 skills på væggen. Runde 6: Max ropeclimbs.

Wod 1. Skills. Pointchaser. 6 runder på tid, med en remain time, så timecap er 10 minutter. Buyin i hver runde: 12 t2b. 8 Sync. KB Thrusters. Mænd: 24/20 kg. Damer: 16/12 kg. Runde 1:12 skills på væggen/gulvet. Runde 2: 12 skills i baren. Runde 3: 12 skills på væggen/Gulvet. Runde 4: 12 skills i baren. Runde 5: 12 Wallwalks. Runde 6: Max ropeclimbs. Obs. ved Competitors: vi har defineret runde 5 og 6.

For Time: 25 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (15kg/10kg) 400 Meter BikeErg

For Time: 30 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (20kg/12.5kg) 400 Meter BikeErg

For Time: 35 Chest To Bar Pull-ups 20 Double Dumbbell Thrusters (22.5kg/15kg) 400 Meter BikeErg

For Time: Male Athlete 1 and Female Athlete 1 will perform 42 Synchronized Toes to Bar 21 Worm Thrusters 30 Synchronized Toes to Bar 15 Worm Thrusters 18 Synchronized Toes to Bar 9 Worm Thrusters 12 Meter Worm Walking Lunge Then Male Athlete 2 and Female Athlete 2 will perform 42 Synchronized Toes to Bar 21 Worm Thrusters 30 Synchronized Toes to Bar 15 Worm Thrusters 18 Synchronized Toes to Bar 9 Worm Thrusters 12 Meter Worm Walking Lunge TC: 20 min

FOR TIME 3 rounds 8 burpees  50 lateral hoops over db's 2 rounds  10 double db hang clean  15 wall ball 1 round 50 db front rack alt. forward lunges + db thrusters (in form 4+1) DB: 2x15kg / 2x8kg WB: 6kg  / 4kg

FOR TIME 2 rounds 8 burpees  50 lateral hoops over db's 1 rounds  10 double db hang clean  15 wall ball 1 round 35 db front rack alt. forward lunges + db thrusters (in form 4+1) DB: 2x15kg WB: 6kg 

*/ * Cal. AirBike 12 Front Squats * kg 8 Shoulder to Overhead * kg 4 Thrusters * kg - * Kalorier/Vikter: H/D20 - Kalorier 32/24, Vikt: 60/42,5 kg H/D18 - Kalorier: 32/24, Vikt: 50/35 kg H/D16 - Kalorier: 20/15, Vikt: 40/30 kg H/D14 – Kalorier: 15, Vikt: 30/25 kg

5 rounds for time: x Worm Thruster 5/5 - 4/4 - 3/3 - 2/2 - 1/1 Hang Cleans Thruster: RX - MM: 12 Worm Thruster RX - MF: 9 Worm Thruster RX - FF: 6 Worm Thruster scaled - MF 6 Worm Thruster scaled - FF: 4 Worm Thruster RX - male: Barbell @80-90-100-110-120kg RX - female: Barbell @55-60-65-70-75kg scaled - male: Barbell @60-70-80-90-100kg scaled - female: Barbell @35-40-45-50-55kg 8min Timecap Ablauf: -Wurm darf nicht vor dem Start verändert / getestet werden -Start hinter der Startlinie -in jeder Runde sind zuerst Worm Thruster zu erledigen, dann darf jeder an die Barbell um 5 Hang Cleans zu absolvieren -jede weitere Runde die gleiche Anzahl an Thruster, aber jeweils einen Hang Clean weniger, dafür schwerer -Hantel liegt beim Start auf Drop-Mats, von diesen darf weggehoben werden. -Hantel darf auch nur auf die Drop-Mats abgeworfen werden. -Hantelgewicht muss selbständig umgesteckt werden, dazu darf die Hantel von den Drop-Mats gerollt werden. -Partner darf aushelfen, falls der Hang Clean vom jeweils anderen nicht mehr geschafft wird, davor müssen aber zusätzlich Thruster gemacht werden. -Hang Muscle / Hang Power / Hang Squat Clean erlaubt -Absolvieren des letzten Cleans = Ende des Events Worm Thruster - Punkte der Synchronisation: 1) Bottom of Squat und 2) über Kopf Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

15-12-9 Kcal row Thruster 40kg

15-12-9 Kcal row Thruster 25kg

24 Calorier SkiErg 12 Front Squats 52,5 kg 8 Shoulder to Overhead 52,5 kg 4 Thrusters 52,5 kg

FINAL CLASH - For Time 1. Buy In - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. 2. Skill 4 Rounds in M/F pairs; • 3 Synchro power cleans + 3 Synchro front squats + 3 Synchro shoulder to overhead - 80/45kg. 3. Power • 10 Worm alternating cleans – 100kg (4 athletes) • 10 Worm thrusters – 100kg (4 athletes) • 40 Cal Ski + 40 Cal Row 4. Chaos Relay Waterfall style; • 60m Sandbag carry - 40/20kg • 6 Devils press - 2 x 22.5/15kg 5. Cash Out - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. Score = Time Workout Flow and Rules • Teams will start on the 800m skill mill run, each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the 3 kettlebells are back overhead. • When the 800m run is complete teams will move to the barbells, there will be one male 80kg barbell and one female 45kg barbell. Teams must divide into M/F sub teams, each sub team must complete two rounds of the barbell complex. Sub teams can complete their two rounds back-to-back or alternate rounds with the other sub team. The barbell complex must be completed unbroken. • Following the barbell complex teams will move to the 4 person worm, with all 4 athletes on the worm teams must complete 10 worm alternating cleans and then 10 worm thrusters. When these worm movements are complete the worm must be held off the floor by 2 athletes while the other 2 athletes move to the row and ski to complete 40 calories on each machine. If the worm is dropped the row and ski must stop until it is back off the floor. Teams can swap working athletes on the row, ski and worm at any point. • When the 40 calories are reached on both the row and ski teams can drop the worm and move to the sandbag and dumbbells. Waterfall style in any order decided by the team all athletes must complete a 60m sandbag carry then six devil’s press. Athletes will carry the sandbag around the perimeter of the arena 30m out then 30m back. The next athlete cannot start the sandbag carry until the preceding athlete has completed the devils press. • When the last athlete has completed the devils press teams will move to the final skill mill and complete an 800m run again. Each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the kettlebells are back overhead. When an athlete has completed their 200m portion of the 800m they must run to the centre stage and await the rest of their team. Once an athlete has completed their 200m they are no longer required to hold the kettlebell overhead. • When the final athlete completes the last 200m they must run to the centre stage to join their teammates and activate the winner’s moment. Movement Standards Kettlebell overhead hold – Athletes will use a single kettlebell, males 32kg, females 24kg. Athletes must hold the kettlebell above head level whilst the skill mill run is ongoing. If any athlete lowers their kettlebell the skill mill must stop until 3 athletes have their kettlebells back overhead. Synchro barbell complex – The barbell complex consists of 3 synchro power cleans + 3 synchro front squats + 3 synchro STOH. The complex must be completed unbroken, if an athlete drops the bar mid complex the pair must start again from the beginning. Synchro power cleans – The bar must be taken from in contact with the floor to the front rack position with legs straight, hips open and elbows through. Synchro is in the front rack position. The power cleans must be touch and go. Synchro front squats – Athletes must perform a full depth squat with hip crease below knee level then stand tall with legs straight and hips open. Synchro is in the standing position. Synchro STOH – From the front rack athletes must press or jerk the bar overhead. In the overhead position the athlete’s legs must be straight, hips open, arms straight and feet parallel if the athlete has used a split jerk. Synchro is in the overhead position. Worm alternating cleans – All 4 athletes must be on the worm facing in the same direction. Athletes must clean the worm from the floor to their shoulders then pass it overhead so that it contacts the opposite shoulder before dropping it to the floor. Full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. Teams can perform touch and go reps however the worm must contact the floor on each rep not just the athlete’s arms. Worm thrusters - All 4 athletes must be on the worm facing in the same direction. All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. 40 Cal ski + 40 Cal row – The worm must be held off the floor by 2 athletes whilst 2 athletes work on the ski and row. If the worm is dropped the ski and row must stop until it is back off the floor. Teams can change the working athletes on the worm, ski and row as they wish. Both ski and row must hit 40 cals before the worm can be dropped. 60m Sandbag carry - Athletes must pick up the sandbag behind the start line, athletes can carry the sandbag in a bear hug position or on their shoulder, they must carry the sandbag 30m out to a line and touch the line with their foot, then 30m back to the start and cross the start line before dropping the sandbag. Devils press – Athletes will use double dumbbells. Athletes must drop to the floor with their hands on the dumbbells and their chest in contact with the floor, from the bottom position athletes can step or jump up and must then snatch the dumbbells to an overhead position with legs straight, hips open and arms straight. Athletes must not drop the dumbbells from above waist height, if they do so they will be required to repeat the previous rep.

Relay style (5/6 per team) and two heats with 4 lanes per heat.  16 Dual KB thruster(12/20) / 8 wall walks/ 16 HSPU (athlete can choose which option) 20 HLR or 15 TTB 30 Wall Balls (6/9kg) 2 x 6m length dual KB front rack walking lunges (12/20) 10 Barbell Cleans (35/50) 10 C&J 10 thrusters Score is time - workout ends when last athlete crosses the cone/line.

4a) 0:00 - 5:00  AMRAP 5 24 Sync Hang Power Snatch [MF] 50/35kg 12 Sync Burpee to reach [4] 5:00 - 6:00  REST 4b) 6:00 - 16:00 For Time (10:00 Cap) P1 - 50 Double Unders + 21 Thrusters @ 50/35kg P2 - 75 Double Unders + 18 Thrusters P3 - 100 Double Unders + 15 Thrusters P4 - 125 Double Under + 12 Thrusters ------------------------------------------------------------------------------------------- WORKOUT 4 GUIDE: Workout Flow/Rules: This is our final workout of the day and again has two scored parts. On “GO”, teams begin the AMRAP.  A male and female pair will begin the 24 synchro hang snatches.  - Athletes can switch in whenever they want. But will always be a male and female pair.  - Males cannot use the female BB.  - Reps must be completed in order. - Athletes may rotate pairs freely at any time. The team will move to the rig to complete 12 synchro burpee to reach. All 4 athletes working in sync.  At minute 5, teams will stop and score for part A. The score is total rounds + reps in 5:00 There is a one minute rest and transition period before starting part 4b.  At 6:00, Athlete 1 will complete 50 Double unders /single unders + 21 Thrusters and go back under the rig to their team.  After this is complete, athlete 2 can advance to 75 Double/ Single Unders + 18 Thrusters etc. When athlete 4 completes their work, athletes can run and cross the finish line for their final time. There is NO requirement for reps to be complete unbroken. If an athlete does break the rep count continues from where they left off.  The score for workout 4b is the Finish time or reps at 16:00 Movement standards:   Sync Hang Snatch [MF Any] - 24 reps - The Rep starts with a deadlift and shoulders BEHIND the bar then from a controlled hang (above the knee, not from the floor). - The rep is awarded at full overhead lockout, with hips knees and arms fully extended. This is the judges key synchro point. Common no-reps:  - Starting below the knee: Snatching the first rep from the floor is a no rep.  - soft lockout - Mismatch sync: If one athlete reaches full lock out before the other, they must wait till both are stood at full extension.  Sync Burpee to Reach [4] - 12 reps - All four athletes work are working sync together. - athletes will face INTO the rig on burpees. - Synchro postion: there will be two key synchro positions 1) Chest and thighs to the floor on burpee, 2) sync at the touch  Common no-reps:  - Missed floor contact,  - Not reaching together - One athlete early/late: Make sure to watch your team to nail the timing of this. Double unders  - Rope passes TWICE under feet per jump - Any grip of the handles allowed - Judge counts only successful passes. Single unders - Rope passes ONCE under feet per jump - In the mix teams are not permitted to Double Under - Any grip of the handles allowed - Judge counts only successful passes. Thrusters The rep starts from the floor; barbell be cleaned any way as long as the athletes passes below parallel in a full front squat. Rep completes at full lockout overhead with hips, knees, and arms extended, bar above midline (BB not in front) Bar must be controlled overhead before returning to the next rep. Common no-reps:  - Not hitting depth,  - Soft lockout - BB In front of midline. - Pressing out without control. Loading: LOCKED IN: 50/35kg IN THE MIX: 40/25kg

Event 4 – Mixed Modal For Time (10 min cap) 21 – 15 – 9 Thrusters (20/15 kg) Synchro Burpees Over Line Score = time to finish or total reps completed at cap.

For Time 15 Front Squat 40/35 kg 25 Toes To Bar 15 Thruster 40/35 kg 1' rest 15 Front Squat 50/45 kg 20 Chest To Bar 15 Thruster 50/45 kg 1' rest 15 Front Squat 60/55 kg 15 Bar Muscle up 15 Thruster 60/55 kg

AMRAP 13 min RX 5 rounds of: 150/200 meters Row 12 meters DB Walking Lunges (10/15 kg) 9 single arm KB Thrusters (12/24 kg) then... 300/400 meters Row Max Wall Ball Shots (9/12 kg) SC 4 rounds of: 150/200 meters Row 12 meters DB Walking Lunges (7/12.5 kg) 9 single arm KB Thrusters (8/16 kg) then... 300/400 meters Row Max Wall Ball Shots (6/9 kg) Score: Reps 50 meters Row = 1 rep

For Time: 100 Double Unders 50 1DB Box Step Overs 50 DB Snatches 50 Thrusters 50 DB Snatches 50 1DB Box Step Overs 100 Double Unders Rx: 50/35; 22.5/15kg Sc: 40/25; 15/10kg; 150 Single Unders Cap= 14 min

AMRAP 10 Thruster *at the start and every minute perform  6 Burpee Box Jump Overs sync. Thruster / sync. BBJO in TEAM Edition!  Weights: Rx  Men 50kg  Women 35kg  Weights: Scaled  Men 40kg  Women 25kg Heights:  Men: 24" Women: 20"

THE TEAMS HAVE A TOTAL TIME CAP OF 10:00 MINUTES TO FINISH TEST 2 FOR TIME FOR TIME 1 ROUND OF: 42 Front Squats [@70/55kg] - split anyhow 42 Pull Ups - split anyhow 30 Thrusters [@60/45kg] - split anyhow 30 Chest to Bar Pull Ups - split anyhow 18 Overhead Squats [@50/35kg] - split anyhow 18 Bar Muscle Ups (or) Pull overs - split anyhow _______________ 70+ & 80+ ♀FRONT SQUATS @55kg ♀THRUSTERS @45g ♀OVERHEAD SQUATS @35kg - ♂FRONT SQUATS @70kg ♂THRUSTERS @60kg ♂OVERHEAD SQUATS @50kg 90+ & 100+ ♀FRONT SQUATS @45kg ♀THRUSTERS @35g ♀OVERHEAD SQUATS @25kg - ♂FRONT SQUATS @60kg ♂THRUSTERS @50kg ♂OVERHEAD SQUATS @40kg

For Time: 30/24 “synchron” calories Row or Ski 30 synchron Worm Squat 30 synchron Burpee over Worm 20 synchron Worm Clean 30 synchron Burpee over Worm 30 synchron Worm Thruster 30/24 “synchron” calories Row or Ski TimeCap: 20 minutes

For Time: 30/24 “synchron” calories Row or Ski 15 synchron Worm Squat 30 synchron Burpee over Worm 10 synchron Worm Clean 30 synchron Burpee over Worm 15 synchron Worm Thruster 30/24 “synchron” calories Row or Ski TimeCap: 20 minutes

For Time: 5-5-5 Snatch (80 kg) 6 Ring Muscle Up 5-5-5 Thruster (90 kg) 6 Ring Muscle Up 5-5-5 Clean (100 kg) 6 Ring Muscle Up TimeCap: 7 minutes

For Time: 5-5-5 Snatch (60 kg) 12 Ring Chest-to-Bar Pull-Up 5-5-5 Thruster (70 kg) 12 Ring Chest-to-Bar Pull-Up 5-5-5 Clean (80 kg) 12 Ring Chest-to-Bar Pull-Up TimeCap: 7 minutes

For Time: 5-5-5 Snatch (40 kg) 12 Ring Pull-Up 5-5-5 Thruster (50 kg) 12 Ring Pull-Up 5-5-5 Clean (60 kg) 12 Ring Pull-Up TimeCap: 7 minutes

15 12 9 synchron Overhead Squat (35/50kg) Burpee over bar 30 Thruster (35/50kg) 9 12 15 Burpee Over Bar Synchron Overhead Squat

15 12 9 synchron Overhead Squat (25/35kg) Burpee over bar 30 Thruster (25/35kg) 9 12 15 Burpee Over Bar Synchron Overhead Squat